I know it has been a while since I last did an update on my training but here we go.
Tuesday 12th February:
Conditioning
Rower Test
- Row 6 x 500m (level 10) Rest as long as the previous set took, your score is the average of all 6 sets.
2 - 1.41 (.3)
3 - 1.43 (.6)
4 - 1.43 (.1)
5 - 1.45 (.2)
6 - 1.46 (.0)
Average = 1.43 (.2)
My previous score was 1.43 (.4) so this was an improvement.
This is a nice little session, quite short but absolutely brutal and there is no faking the scores, I am glad that I got an improvement as even a slightly faster time is tough to obtain with this one.
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Wednesday 13th February:
BJJ x 90mins @ Canmore Fight Club
(+ 90 mins of Snowboarding during the day)
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Thursday 14th February:
Strength
1) 2 DB Swings 3 x 15 (2x35lbs) / (2x35lbs) / (2x40lbs)
2) Deadlift Rack pulls (normal stance - bar just above knees) 5 x 5
Using straps 125kg / 130kg / 135kg / 140kg / 140kg
3a) Planche (flat tuck) 3 x 2 reps for max time
3b) Cable 1-arm sword draws 3 x 15ps (7.5)
3c) See-saw DB press (2x50lb)x20ps / (2x55lb)x13ps / (2x60lb)x10ps
4a) BB Suitcase Deadlift 3 x 8ps @ 43kg / 43kg / 47.5kg
4b) Dips x13 / x16 / x15
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Friday 15th February:
Strength
1) Clean (full receive) 50kg x2 / x3 / x3
2) 2 DB split squat (front foot on 12 inch box) 5 x 5ps
(2x20kg) / (2x25kg) / (2x27kg) / (2x29kg) / (2x34kg)
3a) 2DB BOR 3 x 15-20ps (2x45lb) x17 / x15 / x16
3b) L-sit on DBs (5 sec hold) transitioned into Headstand (5 sec hold) and back 3 x 3
4a) Around the world Pull ups x8 / x8 / x6+2 / x6+4
4b) Symmetrical Deadbugs 2 x 35 sec ps / 2 x 30 sec ps
4c) Farmers walk (2x100lb) x2 without straps / x2 with straps
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Saturday 16th February:
Rest Day
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Sunday 17th February:
Conditioning
5 Power Clean & Jerk (50kg)
5 Pull ups (kipping allowed)
7 Burpees (full technique, with press up and lateral jump over bar)
12 Star Jumps
The above is 1 round, start a new round every 2 minutes for a total of 10 rounds
This is a killer session. The first few rounds aren't too bad but by round 6 you are gasping for breath and the 2 minute timer seems to be getting faster and faster.
Previously I had did this session with only 5 Burpees and 10 Star jumps per round so I was happy that I was able to increase the difficulty and still complete it, next time will have to be harder again!!!
Rest 5-10 mins
Tabata intervals (20 sec work, 10 sec recovery) on the Rowing machine x 4 mins
Kept between 95-99 meters covered per interval
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Monday 18th February:
Strength
1) Supine one arm med ball throws 4 x 5ps (5-7kg)
2) Incline BB Press (normal grip) 5 x 3-5
65kg x5 / 70kg x5 / 72kg x3 / x3 / x3
3a) BB RDL 4 x 12-15 70kg x15 / 75kg x15 / 76.5kg x15 / 80kg x15
3b) Handstand to lower 4 x 4 (tried to push back up but not getting it today)
4a) Reverse hypers (S.ball) 3 x 10-12 (x10 / x12 / x12)
4b) One leg S.ball hamstring curls 3 x 10ps
4c) The Flag 3 x 5
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Tuesday 19th February:
Strength
1) 1 arm DB Snatch 4 x 3ps (65lb)
2) Weighted Pull ups (OH wide grip) 5 x 2-5
(+65lb) x3 / x3 / x2 / (+55lb) x4 / (+45lb) x4
3a) Front squats (pause at bottom) 3 x 10-12 (115lb/52kg) x12 / x10 / x10
3b) Rear shoulder ex L,W,Y using 2DB 3 x 15 each
4a) Back lever 4 x max Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle
4c) Pistol 4 x 10ps
Bodyweight / 15lb DB / 15lb BB in front squat position x5ps + BW x5ps / 15lb BB x5ps + DB x5ps
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Wednesday 20th February:
BJJ x 90 mins @ Canmore Fight Club
- mostly sparring, great session for practising technique and learning weaknesses
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Thursday 21st February:
Conditioning
Progressive Hills
- start at 6.3mph and 0% incline for 1 minute
Then every 20 seconds increase the incline by 1% until failure
Bring the treadmill down to a recovery pace for 1 minute, then repeat for a total of 3 sets
Set 1 - 6.3mph beat 15% incline (machine's max)
Set 2 - 6.4mph beat 15% incline
Set 3 - 6.5mph beat 15% incline
Happy with this result, last time I completed 3 sets at speeds of 6pmh, 6.1mph and 6.2mph so this is a good increase. Again, next time I will continue to try and increase the intensity.
Rest 5 mins
Tabata Interval Shuttle in hall x 6 mins
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Friday 22nd February:
Strength
1) 1 DB Swings (2 hands) 3 x 15 (70lb / 75lb / 75lb)
2a) Sumo Deadlifts (mixed grip) 5 x 3-5
106kg x5 / 110kg x5 / x5 / 115kg x5 / x3
2b) OH BB Shrug 4 x 10 70lb / 85lb / 100lb / 100lb
3a) Planche (flat tuck) 4 x 2 max reps (30 sec between reps)
3b) Wide grip BB bench 4 x 12-20 52kg x 20 / 57kg x 17 / x15 / x14
4a) T.get up (BB) 2 x 3ps (30lb / 50lb)
4b) Cable woodchop (low to high) 2 x 12ps (32.5)
4c) Crossfit style "butterfly sit-ups" with pad under low back for increased extension x 35 / x 50
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Saturday 23rd February:
Strength
1) Broad jumps 4 x 3
2) BB Front (Box) Squats (12 inch box - thighs to parallel) 5 x 4-5
70kg x5 / x5 / 74kg x4 / x4 / x5
3a) 1 DB Row 3 x 15-16ps (80lb/36kg) x15ps / x16ps / x15ps
3b) L-sit (5 sec hold) to Headstand (5 sec hold) 3 x 3
4a) Pull up to 'Ice cream maker' (flat tuck variation) x5+3 / x7+1 / x6+2 / x6+2
4b) Inchworms 4 x 8
4c) Un-even Farmers walk (DBs) x2 sets (1ps) without straps / x2 sets (1ps) with straps
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Sunday 24th February:
Rest Day
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Monday 25th February:
Conditioning
Row (level 10) - Rest as long as previous interval
1,000m - 3.29 (.6)
500m - 1.43 (.8)
250m - 49 (.1)
250m - 49 (.6)
100m - 19 (.3)
100m - 19 (.8)
100m - 19 (.8)
100m - 19 (.7)
Total = 8.17 (.8)
This was my first attempt at this session, it was recommended by a friend. I liked it because it forces you to work hard, it is measurable so that progress can be charted and the variation in distances keeps the body guessing, however perhaps in the future I will include some other work afterwards.
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Tuesday 26th February:
Conditioning
BB Complex which I have nick-named "The Fight"
I have given it this nick-name because each round last 6 minutes, the length of a competition fight at my level of BJJ and just like a fight it taxes your physical strength, your lungs and your mind.
By the end of each round my forearms are blowing and my body feels fully tested from head to toe.
3 Bent Over Rows
3 Hang Power Cleans
3 Push Press
3 Back Squats
3 Pull ups (no kipping)
3 Bar facing Burpees (full technique, no press up)
Complete as many sets of this complex as possible in 6 minutes, then rest for 3 minutes, repeat 3 times
Round 1 - 5 sets with 50kg bar
Round 2 - 4 sets with 50kg bar
Round 3 - 5 sets with 50kg bar
This performance is an improvement on last time where I used 40kg for the first round.
This session was horrific.
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Wednesday 27th February:
BJJ x 90 mins @ Canmore Fight Club
(+ 45 mins of Snowboarding during the day)
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Thursday 28th February:
Strength
1) Backwards roll to feet (powerful OH press) 4 x 3
2) Handstand Press 5 x 2-4 (on DBs) x 4 / (with DBs end on for full ROM) x 2-3 / x 2 /
x2 + 3 NEGS / x2 + 3 NEGS
3a) Deadlift (pause 2 inches off the floor on each rep) 3 x 10 @ 60kg using straps
3b) Symmetrical Deadbugs 3 x 35 sec ps
4a) Back lever 4 x max Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle
5a) Nordic curls 3 x 8
5b) 'Butterfly style sit-ups' holding BB overhead 3 x 12 with 60lb BB
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Friday 1st March:
Strength
1) Muscle ups (bar) x3 / x3 / x4 / x4
2) One arm Inverted Row (feet on box) 5 x 5ps with overhand grip
3a) Back squats 3 x 15 @ 65kg (can do more next time)
3b) Resistance band Rear shoulder ex. 3 x 20 each (Pull aparts & face pull to external rotation)
4a) Straddle L (middle split hold) 3 x 4-5 sec ps
4b) 2DB Walking Lunges 3 x 12ps (2x40lb) / (2x45lb) / (2x50lb)
4c) 1DB Overhead hold (lats engaged) 3 x 20 sec ps @ 50lb / 55lb / 60lb
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Saturday 2nd March:
Rest Day with 1 hr Snowboarding
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So there you go, a couple of weeks of what I have been doing.
I hope your training is going well, maybe you have found a few ideas from this blog, but if you don't feel that you are progressing towards your goals or if you are bored of the same old sessions then drop me a line and I can help you achieve your potential.
Train hard, live happy
Bradbury
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